Essential Ketogenic Mediterranean Diet Cookbook: 100 Low-Carb, Heart-Healthy Recipes for Lasting Weight Loss by Molly Devine RD

Author:Molly Devine RD [Devine RD, Molly]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-02-03T18:30:00+00:00

Serves 4

Prep Time: 10 minutes

Cook Time: 30 minutes

½ cup plus 2 tablespoons extra-virgin olive oil, divided

½ small yellow onion, finely diced

1 red bell pepper, finely diced

1 (14-ounce) can crushed tomatoes, with juices

6 ounces frozen spinach, thawed and drained of excess liquid (about 1½ cups)

2 garlic cloves, finely minced

1 teaspoon smoked paprika

1 to 2 teaspoons red pepper flakes (optional)

1 tablespoon roughly chopped capers

6 large eggs

¼ teaspoon freshly ground black pepper

¾ cup crumbled feta or goat cheese

¼ cup chopped fresh flat-leaf parsley or cilantro

1.Heat broiler on low setting.

2.In a medium, deep oven-safe skillet, heat 2 tablespoons olive oil over medium-high heat. Add the onion and bell pepper and sauté until softened, 5 to 8 minutes.

3.Add the crushed tomatoes and their juices, ½ cup olive oil, spinach, garlic, paprika, red pepper flakes (if using), and capers, stirring to combine. Bring to a boil, then reduce the heat to low, cover, and simmer for 5 minutes.

4.Uncover the pan and gently crack each egg into the simmering sauce, allowing the egg to create a crater in the sauce and being careful to not let eggs touch. Add the pepper, then cover and cook, poaching the eggs until the yolks are just set, eight to 10 minutes. Eight minutes will yield softer yolks, while a longer cooking time will yield firmer yolks.

5.Uncover the pan and spread the crumbled cheese over top of the eggs and sauce. Transfer to the oven and broil under low heat until the cheese is just slightly browned and bubbly, 3 to 5 minutes. Drizzle with the remaining 2 tablespoons olive oil, top with chopped parsley, and serve warm.

Prep Tip: For an even quicker preparation, substitute 1 jar low-sugar marinara sauce (less than 6 grams) for the onion, bell pepper, crushed tomatoes, and garlic. Skip steps 2 and 3, season the marinara sauce with paprika and red pepper flakes, and bring to a simmer before cracking in the eggs.

Per Serving: Calories: 476, Total Fat: 40g, Total Carbs: 12g, Net Carbs: 7g, Fiber: 5g, Protein: 17g; Sodium: 287mg

Macros: Fat: 76%, Carbs: 10%, Protein: 14%

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.